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 | Mon, Dec 28 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (628 days ago) |
| SHRED 12-28-20 | WARM UP 12-28-20 | WEIGHTLIFTING 12-28-20 | KAREN 12-28-20 |
SHRED 12-28-20(Time) WARM UP 2 Minute Shuttle Jog THEN 3 Sets: Plate to Overhead-10 reps Pause Ring Row-5 reps Scap Push Up-10 reps Thumbs Up-5 reps Scap Pull-5 reps ------- Warm up metcon movements! METCON FOR TIME: 10-9-8-6-5-4-3-2-1: DB Clean and Jerk (challenging load, pair) Ring Row OR Pull Up 1-2-3-4-5-6-7-8-9-10 Devil Press TTB/Toes to Rings/KTC Goal: Sub 18, CAP at 25 minutes. Complete 10 DB Clean and Jerk/10 Ring Row/1 Devil Press/1 TTB then 9/9/2/2 etc. A barbell may be used for clean and jerk if desired. COOLDOWN ROMWOD
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